Time to rethink the protein intake guidelines for athletes?

[muruku]

Time to rethink the protein intake guidelines for athletes?
http://www.mysportscience.com/single...e-for-athletes

Three independent studies suggested that 20 to 25 g of protein would be required to reach these optimal effects on protein synthesis (1,2,3). Ingesting higher amounts of protein than this (e.g., 40 g) did not further stimulate muscle protein synthesis after resistance exercise. Similar results have been reported at rest using whole food (lean minced beef) in young men and women where a moderate (~ 30 g protein) amount was just as effective as a high (~ 90 g protein) amount for stimulating muscle protein synthesis (3). Based on these studies, recommendations are currently to take 20-25g of protein per meal with 8-10 grams of essential amino acids and about 3 grams of leucine. If more protein is ingested, the amino acids are simply oxidized and/or excreted as urea.


However, recently it was suggested that larger amounts may be needed for optimal adaptations. Macnaughton et al (3) argued that in previous studies, smaller muscle groups were trained and when larger muscle mass is involved (as would be the case for most athletes and most practical situations), larger amounts of protein may be required. When these researchers at the University of Stirling in Scotland performed a study in which volunteers trained a larger muscle mass, and then consumed different amounts of protein, there were two main observations. The first one was that protein synthetic rates were lower than previous studies, possibly because the same amount of protein now had to be shared with a larger amount of muscle. In the figure above a comparison is made with an earlier study by the same research group (2). Secondly, they observed that ingesting 40 grams of protein resulted in greater protein synthesis than 20 grams of protein, in contrast to previous studies, including their own. The authors discuss that perhaps when larger muscle groups are trained, a higher protein intake is required.

Till that time the current guidelines are a great starting point: 20-25g of protein, containing about 8-10g of essential amino acids and 3 grams of leucine at regular (3-4h) intervals.

The response of muscle protein synthesis following whole‐body resistance exercise is greater following 40 g than 20 g of ingested whey protein
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4985555/

[gbullock32]

Good stuff!

Unrelated, that guy in the info-graph has a damned impressive OHP.

[muruku]

must be bumper plates

[ArchangelEST]

Interesting tidbit about the training type influencing acute protein synthesis rates. But all in all, not really that revolutionary information.

Acute protein intake optimization doesn't necessarily mean better overall results. Instead, total daily and longer periods should be analyzed. Does this meticulous acute protein synthesis optimization improve total results compared to simply consuming sufficient total daily protein intake?

I haven't been keeping an eye on all the research from the last couple of years, but the last I looked, sufficient total daily intake guaranteed pretty similar total muscle growth.

[desslok]

Rethink to what? Also, what was the age of the subjects?

[muruku]

Adjusting protein consumption based on muscle groups worked.

[desslok]

Adjusting protein consumption based on muscle groups worked.

Well most athletes take special "supplements" and get more than enough protein. So not sure they would really adjust anything.

[muruku]

ok then.